Roast Pumpkin, Fennel, and Carrot

‘Nothing beats gorgeous roasted vegetables, and this trio of vegetables work perfectly with roast meats, fish and poultry.  They are the perfect partners to a big Sunday roast lunch or dinner.’ Rebecca Coomes

Classification: Phase 1 – Restricted, GF, V, LF

4 serves

Pre-heat the oven to 180oC/355oF.

Ingredients

  • 2 cups pumpkin, sliced or chunks
  • ½ tsp ground cumin
  • 1 tsp salt
  • 1 tbs olive oil

Method

Place the pumpkin in a large bowl. Sprinkle with the cumin and salt and drizzle with olive oil. Stir to combine.  Line a baking tray with baking paper then place the pumpkin on it.  Place in the oven and roast for 45 – 60 minutes, or until the pumpkin is golden brown and cooked through.

Thyme roasted carrots

Ingredients

  • 2 bunches baby carrots, trimmed and washed
  • ½ bunch thyme, leaves picked
  • 2 tbs ghee, melted
  • ½ tsp salt
  • ½ tsp pepper

Method

Place the baby carrots in a large bowl. Drizzle with melted ghee, and sprinkle with the thyme leaves, salt and pepper. Stir to combine.  Line a baking tray with baking paper then place the carrots on it.  Place in the oven and roast for 45 – 60 minutes, or until they are golden brown and cooked through.

Roast fennel

Ingredients

  • 2 fennel, quartered
  • 1 lemon, sliced
  • 2 tbs olive oil
  • Salt and pepper to taste

Method

Line a baking tray with baking paper then place the fennel on it.  Drizzle with olive oil, scatter with lemon slices, and sprinkle with salt and pepper. Place in the oven and roast for 45 – 60 minutes, or until the fennel is soft and cooked through.

Rebecca Coomes is an author, entrepreneur, passionate foodie and intrepid traveller. She transformed her health after a lifetime of chronic illness, and today guides others on their own path to wellness. She is the founder of The Healthy Gut, a platform where people can learn about gut health and how it is important for a healthy mind and body. Rebecca is also the author of the world’s first cookbooks for people treating Small Intestinal Bacterial Overgrowth (SIBO) and the host of the SIBO cooking show and The Healthy Gut podcast.

Rebecca Coomes SIBO

Roasted tomato and capsicum sauce

‘This sauce is so easy to make and is incredibly versatile.  It can be used with poultry, meat, fish, or vegetarian dishes.  It can be used as a sauce or a condiment, and served hot or cold.  You will never reach for the commercially made tomato sauce again once you’ve tasted this version.’ Rebecca Coomes

Classification: Phase 1 – Restricted, GF, DF

Makes 5 cups

Ingredients

  • 10 roma tomatoes, quartered
  • 2 red capsicum, seeds removed, quartered
  • 1 leek, quartered
  • 4 tbs olive oil
  • 1 tsp salt
  • 1 tsp pepper
  • 2 tbs tomato paste
  • ½ bunch basil, chopped

Method

Pre-heat the oven to 200oC/390oF.

Place all of the ingredients for the sauce, except the tomato paste and basil, in a large roasting tin.  Mix to combine the olive oil, salt and pepper evenly across the vegetables.  Place in the oven and roast for 1.5 – 2 hours, or until all of the vegetables are soft and roasted.  Remove from the oven and cool slightly.

Place the roasted vegetables, tomato paste and basil into a blender and blend until combined and any lumps have been removed.

Pour the sauce into a large sterilised jar.  Tip upside down to form a seal and then cool.

The sauce will keep in the fridge unopened for several months.  Once opened, consume within a few days.

Rebecca Coomes is an author, entrepreneur, passionate foodie and intrepid traveller. She transformed her health after a lifetime of chronic illness, and today guides others on their own path to wellness. She is the founder of The Healthy Gut, a platform where people can learn about gut health and how it is important for a healthy mind and body. Rebecca is also the author of the world’s first cookbooks for people treating Small Intestinal Bacterial Overgrowth (SIBO) and the host of the SIBO cooking show and The Healthy Gut podcast.

Rebecca Coomes SIBO

Spice rubbed beef brisket

‘Beef brisket is a wonderful cut of meat and is melt in your mouth tender when cooked long and slow. The spice rub adds a wonderful element and leftovers are great for lunch the following day.’ Rebecca Coomes

Classification: Phase 1 – Restricted, GF, DF

4 -6 serves

Ingredients

  • 1.6 kg beef brisket
  • 2 tsp smoked paprika
  • 2 tsp sweet paprika
  • 2 tsp ground cumin
  • 1 tsp chilli powder
  • 1 tsp salt
  • 1 tsp pepper
  • 4 large carrots, sliced lengthways
  • ½ cup beef stock, see SIBO Family Favourites recipe page 141

Method

Mix the smoked paprika, sweet paprika, cumin, chilli, salt and pepper together in a small bowl.  Rub the spice mix thoroughly over the brisket, then refrigerate for at least 6 hours, or preferably overnight.

Once the brisket has marinated, pre-heat the oven to 180oC / 355oF.

Place the carrots in a large roasting tray, then place the brisket directly on top.  Pour in ½ cup water then cover tightly with foil.  Place in the oven.  Immediately reduce the temperature to 150oC / 300oF and cook for 3.5 – 4 hours or until the meat is very tender.

Increase the temperature to 180oC / 355oF and uncover the brisket for the final 20 minutes of cooking.

Once the brisket is cooked, remove it from the roasting tray and set aside to rest for 30 minutes.  Cover it with foil.

Drain the liquid from the roasting tray and pour into a saucepan along with the beef stock.  Bring to a boil then reduce heat slightly, keeping the liquid at a rolling boil until it has reduced by half.

To serve, slice the brisket thickly, and serve drizzled with the reduced sauce.

Works well with SIBO Family Favourites recipes

Roasted carrots, see recipe page 97

Roasted pumpkin, see recipe page 97

Roasted fennel, see recipe page 97

Rebecca Coomes is an author, entrepreneur, passionate foodie and intrepid traveller. She transformed her health after a lifetime of chronic illness, and today guides others on their own path to wellness. She is the founder of The Healthy Gut, a platform where people can learn about gut health and how it is important for a healthy mind and body. Rebecca is also the author of the world’s first cookbooks for people treating Small Intestinal Bacterial Overgrowth (SIBO) and the host of the SIBO cooking show and The Healthy Gut podcast.

Rebecca Coomes SIBO

Succulent lemon and thyme roast chicken

‘The addition of the herbs under the skin of this chicken transforms it into a taste sensation, while the ghee keeps the meat juicy and tender. The carrots absorb the flavours from the chicken and herbs and pair with it perfectly.’ Rebecca Coomes

Classification: Phase 1 – Restricted, GF, LF

Serves 4

Ingredients

  • 1 whole free range chicken
  • 4 tbs ghee, softened
  • 1 lemon
  • 1 bunch thyme
  • 2 tsp salt
  • 2 tsp pepper
  • 1 tbs olive oil
  • 1 bunch baby carrots, washed and trimmed

Method

Pre-heat your oven to 180oC / 355oF.

Place the softened ghee in a bowl.  Zest the lemon and add it to the bowl.  Set the lemon aside.  Remove about 1 tablespoon of thyme leaves from the bunch and chop lightly.  Add to the bowl.  Add 1 teaspoon each of salt and pepper.  Stir to combine.  Set aside.

Rinse and pat dry your chicken.  Carefully separate the skin away from the meat on the breast and leg meat, by sliding your finger under the skin and gently pulling it away from the meat.  This will allow you to create a pocket for the flavoured ghee.

Taking a spoonful at a time, slide the ghee mixture under the skin, being careful not to pierce the skin.  Insert ghee to cover the breast and leg meat.  Place the lemon inside the cavity along with half of the thyme. Secure the legs together with kitchen string.  Rub olive oil over the chicken, then sprinkle with the remaining salt and pepper.

Place the remaining thyme on the base of a roasting tray.  Place the chicken on top of it.  Add the carrots around the chicken.  Place in the oven for 1 hour, or until the chicken is cooked through.  If the chicken is browning too quickly, cover it lightly with foil.

Once cooked, remove from the oven and let rest for 15 minutes before carving.  Serve with roasted carrots.

Rebecca Coomes is an author, entrepreneur, passionate foodie and intrepid traveller. She transformed her health after a lifetime of chronic illness, and today guides others on their own path to wellness. She is the founder of The Healthy Gut, a platform where people can learn about gut health and how it is important for a healthy mind and body. Rebecca is also the author of the world’s first cookbooks for people treating Small Intestinal Bacterial Overgrowth (SIBO) and the host of the SIBO cooking show and The Healthy Gut podcast.

Rebecca Coomes SIBO

Dr Jacobi – featured SIBO speaker at Mindd 2017

Dr Nirala Jacobi, SIBO expert, will be first in the line up of speakers this weekend at the Mindd International Forum 2017.

Mindd International Forum 2017

This event, being held on the 20-21st of May 2017 in Sydney, focuses on practitioner training in the area of maternal and child health.  Speakers will be discussing topics such as toxic burden, the gut microbiome, nutrition, immune function, trauma, mitochondrial function, infections, and more.

The topics discussed will dive into conditions such as ADHD, autism, CFS, PANDAS, tick-borne infections, OCD, ODD, allergies, asthma, mitochondrial dysfunction, microbiome damage, Sensory Processing Disorder, immune dysregulation, and digestive disorders.

Dr Jacobi will be presenting at Mindd on the diagnosis and treatment of Small Intestinal Bacterial Overgrowth (SIBO).  This condition can have far reaching effects if left undiagnosed and untreated.

Further Practitioner Education

Dr Jacobi is passionate about practitioner education and offers an education and SIBO testing service through her company, SIBOtest, of which she is the Chief Medical Director.

For a comprehensive introduction to SIBO, head to The Foundations of SIBO Assessment and Treatment.  Dr Jacobi also offer ongoing educational and clinical resources for practitioners through SIBOtest.

For those of you keen to dive into the podcast world, listen to recent episodes of experts in conversation with Dr Jacobi about SIBO and related conditions.  Head to the SIBO Doctor Podcast.

See you at the Mindd International Forum!

SIBO Team

Sweet and Sour Pork

‘When I was young, my family would occasionally order sweet and sour pork from our local Chinese take-away.  I loved the puffy pieces of pork, drenched in the sweet and sour sauce.  This version is just like the real thing and is an excellent substitute while treating SIBO.’ Rebecca Coomes

Classification: Phase 1 – Semi Restricted, GF, DF

4 serves

  • 500g pork fillet, cubed
  • 1 tsp sichuan pepper
  • 1 tsp salt
  • 2 tbs coconut oil
  • 2 cm ginger, grated
  • 2 celery stalks, diced
  • 1 red capsicum, cubed
  • ½ cup fresh pineapple, cubed
  • 4 spring onions, green part only, sliced
  • 1 ½ tbs apple cider vinegar
  • 1 tsp honey
  • 2 tsp tomato paste
  • 2 tbs coconut aminos
  • Salt and pepper for seasoning

Method

Sprinkle the sichuan pepper and salt over the pork.  Heat a large wok over a high heat.  Melt 1 tablespoon of coconut oil in the wok, then add the pork pieces in batches, stir frying them until just cooked through.  Remove from the wok and set aside.  Repeat until all pieces have been cooked.

Add 1 tablespoon of coconut oil to the wok, then add the ginger and celery.  Stir fry for 1 minute, then add the capsicum and stir fry for 1 minute.  Add in the spring onions and pineapple and stir through.  Add the apple cider vinegar, honey, tomato paste and coconut aminos.  Stir-fry until bubbling.

Return the pork to the wok and stir-fry until heated through.  Taste and season with salt and pepper accordingly.

Divide between 4 bowls and enjoy immediately.

Note: If you can tolerate rice, add ½ cup cooked basmati rice per serve.

Rebecca Coomes is an author, entrepreneur, passionate foodie and intrepid traveller. She transformed her health after a lifetime of chronic illness, and today guides others on their own path to wellness. She is the founder of The Healthy Gut, a platform where people can learn about gut health and how it is important for a healthy mind and body. Rebecca is also the author of the world’s first cookbooks for people treating Small Intestinal Bacterial Overgrowth (SIBO) and the host of the SIBO cooking show and The Healthy Gut podcast.

Rebecca Coomes SIBO

Beef Stock

‘Home made beef stock tastes delicious, and more importantly, has gut healing properties, which are important when treating SIBO.  I like to use beef stock as a seasoning in dishes, and often add it instead of water when I need to add liquid to a dish.  It is also lovely drunk as a cup of hot stock, instead of tea and coffee.’ Rebecca Coomes

Classification: Phase 1 – Restricted, GF, DF

Makes 2L

Ingredients

  • 4 kg mixed beef bones
  • 4 carrots
  • 2 celery sticks
  • ½ bunch thyme
  • 3 bay leaves
  • ½ tsp whole peppercorns
  • 2 tbs apple cider vinegar
  • 1 tsp salt
  • Water

Method

Place all of the ingredients in a very large pot.  Cover with water and then bring to the boil.  Reduce the heat to a simmer, cover, and cook for at least 12 hours, but ideally 24 hours.

A longer cooking time will allow more nutrients to be extracted from the bones.

If the liquid evaporates and exposes a lot of the bones, simply fill the pot up with boiling water.  I like to bring my stock to a rapid boil in the last 30 minutes to help reduce it and concentrate the flavours.

Once done, remove the big pieces of bone and then strain the liquid through a fine mesh sieve. Discard the bones and vegetables.

You will end up with at least 2 litres of delicious stock.  I like to free some in ice cube trays, so that I have small portions available to use.  I also free some in ½ cup, 1 cup and 2 cup portions.  Frozen stock will keep for several months.

Rebecca Coomes is an author, entrepreneur, passionate foodie and intrepid traveller. She transformed her health after a lifetime of chronic illness, and today guides others on their own path to wellness. She is the founder of The Healthy Gut, a platform where people can learn about gut health and how it is important for a healthy mind and body. Rebecca is also the author of the world’s first cookbooks for people treating Small Intestinal Bacterial Overgrowth (SIBO) and the host of the SIBO cooking show and The Healthy Gut podcast.

Rebecca Coomes SIBO

Chai almond milk latte

‘I love the exotic flavours of this almond milk chai latte and it makes a lovely substitute to coffee.’ Rebecca Coomes

Classification: Phase 1 – Semi Restricted, GF, DF, V

2 serves

Ingredients

Pour 1 cup of boiling water over the chai tea and let it steep for 4 minutes.

Place the almond milk in a saucepan. Heat over a medium-high heat until the almond milk is almost boiling.  If you have a milk frother, you may like to froth some of the milk to make the top of the chai frothy.

Pour the tea into the almond milk, then add the honey.

Pour into 2 large mugs and sprinkle with some nutmeg.

Rebecca Coomes is an author, entrepreneur, passionate foodie and intrepid traveller. She transformed her health after a lifetime of chronic illness, and today guides others on their own path to wellness. She is the founder of The Healthy Gut, a platform where people can learn about gut health and how it is important for a healthy mind and body. Rebecca is also the author of the world’s first cookbooks for people treating Small Intestinal Bacterial Overgrowth (SIBO) and the host of the SIBO cooking show and The Healthy Gut podcast.

Rebecca Coomes SIBO

Mexican baked breakfast eggs

‘Eggs are perfect for breakfast while treating SIBO, but they can get boring after a while. By adding some extra ingredients, you will re-ignite your love affair with the humble egg and be left satisfied for hours.’ Rebecca Coomes

4 serves

Classification: Phase 1 – Restricted, GF, V, LF

Ingredients

  • 1 tbs ghee
  • 1 red capsicum, diced
  • 4 spring onions, green part only, sliced
  • 2 tsp ground cumin
  • 1 tsp ground coriander
  • 1 tsp ground smoked paprika
  • 1 cup tomato passata, free from onion and garlic
  • 2 tbs tomato paste
  • 4 free range eggs
  • 2 tbs chopped coriander
  • Salt and pepper for seasoning

Method

Pre-heat the oven to 180oC / 355oF

Heat a large frying pan over a medium heat.  Melt the ghee then add the capsicum and spring onions, and cook until slightly softened.

Stir in the spices and cook for 1 minute or until fragrant.  Add in the tomato passata and tomato paste and stir to combine.  Season with salt and pepper.

Divide the mixture evenly between 4 ramekins.  Make a well in the centre of each ramekin, then break one egg directly into the well.  Repeat the process with the remaining ramekins.

Place in the oven for 15 – 20 minutes or until the egg is cooked to your liking.

Remove from the oven and sprinkle with chopped coriander.  Best eaten while warm.

Rebecca Coomes is an author, entrepreneur, passionate foodie and intrepid traveller. She transformed her health after a lifetime of chronic illness, and today guides others on their own path to wellness. She is the founder of The Healthy Gut, a platform where people can learn about gut health and how it is important for a healthy mind and body. Rebecca is also the author of the world’s first cookbooks for people treating Small Intestinal Bacterial Overgrowth (SIBO) and the host of the SIBO cooking show and The Healthy Gut podcast.

Rebecca Coomes SIBO

Coleslaw

Serves 4

Category: Phase 1 – Restricted, GF, DF, V, LF

Ingredients

  • 1 carrot, grated
  • ¼ red cabbage, thinly sliced
  • 1 large handful parsley leaves, leaves plucked and washed
  • 3-4 tbs mayonnaise (see SIBO Family Favourites recipe on Page 120)
  • 2 spring onions, green part only, sliced

Method

In a large bowl, mix the carrot, cabbage, parsley and spring onions together.  Stir through the mayonnaise until well combined.  If the mixture is too thick, you can add more mayonnaise or some lemon juice to thin it out.

Works well with:

Crunchy chicken tacos with coleslaw and guacamole, page 52

Crispy chicken strips with lime aioli, page 64

Rebecca Coomes is an author, entrepreneur, passionate foodie and intrepid traveller. She transformed her health after a lifetime of chronic illness, and today guides others on their own path to wellness. She is the founder of The Healthy Gut, a platform where people can learn about gut health and how it is important for a healthy mind and body. Rebecca is also the author of the world’s first cookbooks for people treating Small Intestinal Bacterial Overgrowth (SIBO) and the host of the SIBO cooking show and The Healthy Gut podcast.

Rebecca Coomes SIBO